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Traditional fajitas used skirt steak, though nowadays the term fajita is used to describe anything that's cooked and served in a flour tortilla. The protein content of fajitas varies, depending on what you put in your tortilla. Pick the right ingredients and you can have a healthy meal that packs a powerful protein punch.

The Wrap

The type of wrap you choose affects the protein content of your fajita. Whole-grain tortillas are higher in protein than their white counterparts. A typical whole-grain tortilla contains 4 grams of protein, while a white tortilla only has 2.5 grams. This may not seem like a huge difference, but if you're having two or three at a meal, it all adds up.

Meat and Fish Fillings

The traditional fajita filling of skirt steak will give you a big hit of protein. A 3-ounce serving of grilled skirt steak with all the fat trimmed contains just under 20 grams of protein. Switch your steak to chicken breast and you'll get 25 grams of protein for the same serving size, or if you opt for shrimp, you'll get 19 grams of protein in your 3-ounce serving.

Vegetarian Options

Vegetarian fajitas are lower in protein than meat- or fish-based ones, but you can increase the protein content with a few veggie-friendly additions. While not traditional, crumbled tofu could be used in place of ground beef, and vegetarian low-fat cheese would boost the protein count. To keep it a little more authentic, add beans such as kidney or pinto beans. Not only do beans provide protein, but they're an excellent source of fiber, too, according to the Harvard School of Public Health. Most types of beans contain around 20 grams of protein per 1/2-cup serving.

Considerations

Adding everything together, one fajita made with 3 ounces of skirt steak, mixed veggies and 1/2 cup of beans will give you around 45 grams of protein. Make your fajitas to match your protein and calorie needs. Sedentary people need around 0.4 grams of protein per pound of body weight each day, recreational exercisers need between 0.5 and 0.75 grams per pound and growing and competitive athletes need up to 0.9 grams of protein per pound of body weight each day, according to nutritionist Nancy Clark.

About the Author

Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.